Name: Nut-crusted white fish with roasted potato wedges & broccoli
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Ingredients: 8 oz white fish fillet (such as tilapia); Cooking spray; 4 tbsp finely chopped pecans; 2 small potato, cut into 12 thin wedges; 2 tsp olive oil; 4 cups broccoli florets; Salt and pepper, to taste

This Valentine’s Day, think outside the box and treat your sweetie to a homemade dinner. We put together some of our favorite recipes, featuring decadent ingredients like goat cheese, high-quality seafood like fresh scallops, and classic favorites like white pizza.

Mix and match any of these recipes to create a three-course meal, or whip up several to dine tapas-style. And for dessert? Treat yourself to a couple pieces of dark chocolate, or an easy chocolate yogurt mousse and berries. When you’re ready to eat, light a couple candles, dress up the table with fresh linens, and enjoy!

Two glasses of chocolate mousse topped with fresh strawberries and mint leaves, accompanied by whole strawberries on a light surface.

Nut-crusted white fish with roasted potato wedges & broccoli

Prep Time 10 minutes

Cook Time 20 minutes

Servings 2 servings

Serving Size 1/2 recipe

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Ingredients

- 8 oz white fish fillet (such as tilapia)
- Cooking spray
- 4 tbsp finely chopped pecans
- 2 small potato, cut into 12 thin wedges
- 2 tsp olive oil
- 4 cups broccoli florets
- Salt and pepper, to taste

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Preparation

Preheat oven to 400°F. Mist fish with cooking spray and pat pecans onto fish. Place on foil and fold into two packets. Toss potatoes and broccoli in oil and place on a baking sheet. Bake fish packets, potatoes, and broccoli for 20 minutes until fish is 145°F and broccoli and potatoes are tender. Season with salt and pepper.

Nutrition

(per serving)

207 Calories
9g Total Fat
1g Saturated Fat
63mg Sodium
29mg Cholesterol
19g Total Carbs
6g Fiber
3g Sugars
23g Protein
836mg Potassium

Seared scallops with pesto pasta & asparagus

Prep Time 8 minutes

Cook Time 20 minutes

Servings 2 servings

Serving Size 1/2 recipe

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Ingredients

- 4 tsp olive oil
- 2 cloves garlic, minced
- 8 large sea scallops (about 8 oz)
- Salt and pepper, to taste
- 2 oz dry whole wheat angel hair pasta
- 2 tbsp prepared pesto
- 16 asparagus spears, steamed
- 2 tbsp grated Parmesan cheese

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Preparation

In a skillet over medium-high heat, cook scallops in olive oil and garlic until golden, about 2-3 minutes on each side. Season with salt and pepper. Prepare pasta according to package directions, drain, and toss with pesto. Serve with steamed asparagus topped with Parmesan.

Nutrition

(per serving)

400 Calories
18g Total Fat
3g Saturated Fat
414mg Sodium
45mg Cholesterol
29g Total Carbs
3g Fiber
0g Sugars
29g Protein
382mg Potassium

White pizza with arugula

Prep Time 6 minutes

Cook Time 12 minutes

Servings 2 servings

Serving Size 1 pita with 1/2 toppings

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Ingredients

- ½ cup part-skim ricotta cheese
- 2 whole-grain pitas
- 2 ½ cups arugula
- 1 tomato, sliced
- ½ cup shredded Parmesan cheese
- 1 tsp dried oregano
- Crushed red pepper flakes, optional or to taste

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Preparation

Preheat oven to 350°F. Spread ricotta on pitas and top with arugula, tomato, Parmesan, and oregano. Bake for 12 minutes until pita is crisp and sprinkle on red pepper flakes.

Nutrition

(per serving)

359 Calories
12g Total Fat
6g Saturated Fat
524mg Sodium
34mg Cholesterol
38g Total Carbs
5g Fiber
1g Sugars
26g Protein
338mg Potassium

Grilled eggplant-portobello & goat cheese flatbread

Prep Time 10 minutes

Cook Time 15 minutes

Servings 2 servings

Serving Size 1 flatbread with 1/2 toppings

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Ingredients

- 2 cups chopped eggplant
- 2 cups chopped portobello mushrooms
- 2 tsp olive oil
- 2 small whole-grain flatbreads
- 4 oz goat cheese

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Preparation

Brush eggplant and mushrooms with olive oil and cook in a grill pan for about 8 minutes, until tender. Bake flatbread for 7 minutes in a 350°F oven. Spread goat cheese on the flatbread, and top with eggplant and mushrooms.

Nutrition

(per serving)

398 Calories
18g Total Fat
9g Saturated Fat
309mg Sodium
26mg Cholesterol
39g Total Carbs
7g Fiber
4g Sugars
24g Protein
413mg Potassium

Roasted asparagus spears

Prep Time 6 minutes

Cook Time 12 minutes

Servings 2 servings

Serving Size 6 spears

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Ingredients

- 12 asparagus spears
- 2 tsp olive oil
- Salt and pepper, to taste
- 1 lemon, juiced

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Preparation

Preheat oven to 425°F. Toss asparagus spears with olive oil, then arrange onto a baking sheet in a single layer. Bake until tender, 12 to 15 minutes. Sprinkle with lemon juice, salt and pepper, and serve.

Nutrition

(per serving)

65 Calories
5g Total Fat
0g Saturated Fat
2mg Sodium
0mg Cholesterol
5g Total Carbs
3g Fiber
2g Sugars
2g Protein
262mg Potassium

Chocolate yogurt mousse & berries

Prep Time 5 minutes

Servings 2 servings

Serving Size 5 oz yogurt with 1/2 toppings

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Ingredients

- 2 (5 oz) container low-fat plain Greek yogurt
- 4 tsp unsweetened cocoa powder
- 4 tsp honey
- ½ cup berries

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Preparation

Combine yogurt, cocoa powder, and honey. Serve with berries.

Nutrition

(per serving)

178 Calories
4g Total Fat
2g Saturated Fat
89mg Sodium
22mg Cholesterol
25g Total Carbs
3g Fiber
17g Sugars
15g Protein
109mg Potassium

Your Valentine’s Day dinner — planned!

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